benefits of water

THIS IS HOW MANY CALORIES YOU BURN FROM WALKING.

Walking may seem simple, but it sure can do plenty of great things on your body.

You may think going for a wander is a lazy person's way of getting fit, but it is not. In fact, walking is still a ridiculously great exercise. It not only improves your cardiovascular health and increases circulation, but it's also a fantastic way to fight life-threatening ailments.

Every step you take is yet another toward a much better you. Here is the calorie breakdown based on your weight and What Type of strutting you are doing:

Do you mean lemon pulp??No. LEMON RIND! There are zests of lemon rinds in every serving of Squeeze Dried ACV.

We could have stirred up natural dried lemon powder to achieve the flavor and health benefits. However, the lemon rind offers greater benefits than lemon itself. Lemon peels contain a myriad of vitamins, minerals, and fiber. The lemon peel is actually more nutrient rich than the rest of the lemon or juice.

Nutrient

Lemon Peel

Lemon (Without Peel)

Lemon Juice

Calcium

134 mg

26 mg

6 mg

Potassium

160 mg

138 mg

103 mg

Vitamin C

129 mg

53 mg

38.7 mg

Fiber

10.6 gm

2.8 gm

0.3 gm

Vitamin A

50 IU

22 IU

6 IU2

Lemon rinds are also made up of a nutrient called flavonoids. Flavonoids are metabolites that give plants their color. They improve absorption of vitamin C, anti-inflammation, and a great antioxidant.

The high content of fiber in the lemon rind helps prevent constipation, ulcers, and acid reflux. Additionally, fiber can promote a balanced body weight and lower the risk for diabetes.

Now you know, the lemon rind has is high content of nutrients and is more beneficial than the lemon itself. Next time you sip on your Squeeze Dried ACV, take a look at your sparkling ACV and glistening lemon rinds.

*Tip: some people like to leave the lemon rind for the last gulp for explosive flavor. Shake as you drink and you can get a perfect ratio lemon rind to water. Also leaving it in your water longer causes the lemon rind to expand slightly creating a smooth texture… you decide!

You're Not Drinking Enough Water

The human body is made up of 60% water. During the day, we lose water through urine, sweating, and even breathing! In fact, we lose 3.4 cups of water a day to just sweat and breathing!

We all know the standard recommendation of drinking eight 8 oz cups of water—the simple 8x8 rule. Many struggle to achieve that standard every day but in reality we should be drinking MORE. That number is averaged between the human population of men, women, and children! What a vast difference exists between the three!

There are many factors to find the optimal amount of water you should be drinking everyday including gender, age, climate, and activity level. Institute of Medicine actually recommends women to drink nine cups a day and men 13 cups day. Pregnant and nursing women should drink 10 cups a day.

On the other hand, children from 4-8 years old should have 5 cups. Children between the age of 9-13 should increase their water intake to 7 to 8 cups. Children from 14-18 years old should be drinking 8-11 cups.

Do you exercise a lot? For every hour of exercise, one should drink 1.5-2.5 cups of water.

Are you outside frequently? In hotter climates, you need to drink more water as you lose more throughout the day.

How do you know if you need to drink more water?

Dehydration is correlated with overheating, constipation, kidney stones, shock, confusion, dizziness, and mood changes. Be aware of the color of your urine as a darker color is tied to not drinking enough fluids. One can also suffer from dry mouth and lack of tears. These signs can be unique to the individual. The best way to know if you’re dehydrated is to be aware of what’s normal for your body.

Drinking water is important for each of your body systems to function properly. Fortunately, water is in most foods and drinking liquids other than water can contribute to your hydration! Switch up your water intake with water-rich foods like watermelon, spinach, cucumbers, green peppers, berries, and so much more!

Many argue that caffeinated drinks do not count is hydrating liquids. However, coffee and teas can still count towards your daily intake. Don’t replace all your water with other forms drinks because, at the end of the day, nothing is better than water purest form... and maybe an added apple cider vinegar packet to get your nutrients too!

7 Tips for a Fit Summer Body

Summer is right around the corner... do you have your summer body ready? No? Well neither do I:) but that's ok... we have your 7 tips to start your summer off right and look your best in and out of your bathing suit.

1. Eat right
Your diet should consist of lots of fruits and vegetables. According to The Harvard School of Public Health, you should be eating nine servings of fruits and vegetables per day, equivalent to two cups of fruit and 2.5 cups of vegetables per day. That is a minimum estimation so you should be able to eat as many fruits and vegetables as you want.
You also need to focus on eating the right amount of protein, fats, and good carbohydrates. Good carbohydrates include quinoa, brown rice, whole wheat, rye, and barley. Bad carbohydrates are found in refined white bread and processed foods like French fries. The amount you need to consume depends on how active you are, your height and weight, your age, your gender, etc.
A general guideline is to stay away from fast foods which are loaded with Trans fats and added sugars. Substitute hamburgers and hotdogs with turkey burgers and turkey dogs. Try grilling salmon and shrimp instead of bratwursts. Eat grilled vegetables such as zucchini, peppers, and onions or salad on the side as opposed to French fries or potato chips. (French fries do not count as a vegetable contrary to popular belief). Fruit salads make great summer desserts as a substitute for ice cream and cake.
Eating right takes discipline and awareness. It doesn’t mean you can’t ever eat a hamburger, cookie, or potato chip. It means you are consistently putting healthy foods in your body. You will notice how much better you feel because you are eating healthy and clean. After a while, you might not crave the hot dog like you did before.

2. Eat light
Don’t starve yourself: if you are hungry you need to eat, but try to concentrate on how much you eat. Make an effort to not overeat. When eating there is a point when you have eaten enough and are satisfied, and then there is that point that many of us go past. This is the point you should try to avoid.
Try eating smaller meals throughout the day. Eat a large breakfast and smaller portions throughout the day. Eating this way can be beneficial especially if you are looking to shed a few pounds or get more toned. But remember just because you are eating smaller meals doesn’t mean you shouldn’t care about what you are eating. Eating right and eating light go hand in hand.

3. Hydrate
It is always important to drink enough water. This is especially necessary during the summer months. According to the American Heart Association, staying hydrated is critical for your heart health. “Keeping the body hydrated helps the heart more easily pump blood through the blood vessels to the muscles. And, it helps the muscles work efficiently.” This is not anything to take for granted. Without enough water, your heart is going to suffer. If your heart suffers your body will as well.
The amount of water you should drink depends on many different variables. A useful way to test if you are drinking enough water is to pay attention to your urine. If it is light in color than you are drinking enough. If it is darker than you aren’t drinking enough. Also, pay attention to how often you go to the bathroom. You don’t want to drown yourself because that can have negative consequences as well, but you want to ensure your body is properly hydrated.
If you are planning on spending a lot of time outside in the sun counteract dehydration symptoms with lots of H2O. This is really important when you plan on drinking alcohol or any other liquids that can lead to dehydration. Always have enough water available during the summer months no matter what you are doing.

4. Exercise
Humans aren’t meant to be sedentary, so try to get as much exercise as you can. There are so many ways you can exercise effectively especially during the summer months. Running, walking, swimming, hiking are all simple forms of exercise you can do outside in the sunny weather. Unless you have severe health restrictions, there is a form of exercise out there waiting for you.
The summer months are the perfect time to start taking exercise seriously. It can often be difficult to undertake an exercise regimen during the fall and winter months because of the cold and unfavorable weather. Play beach volleyball, go for long walks on the beach or swim in the lake or the ocean. Exercise doesn’t have to be intense cardio or strength training. Take advantage of the warm weather and treat your body well.
It is important to determine what kind of body you want. Are you trying to lose body fat or do you desire to be more fit and active? Cater your exercise to fit your individual needs.

5. Focus on the core
Just as the foundation keeps a house strong and solid, the core keeps your body strong and solid. Even though core training is a form of exercise in itself I thought it deserved its own point of emphasis. Whether you are trying to form a six pack in your stomach or merely wanting to be stronger, focus on your core when you build your body for the summer. The core keeps your entire body together. If your core is weak then your whole body is going to suffer. Along with the normal exercise you do throughout the week add in some extra core work 3-4 times per week. This routine doesn’t need to be extreme. It is important to give your core the extra attention it deserves.
Having a strong core is more than just constructing sexy-looking abs. According to the Mayo Clinic, having strong core muscles is important for performing any physical activity. “Weak core muscles leave you susceptible to poor posture, lower back pain, and muscle injuries.” Building a strong core is essential to a healthy body and beneficial for those of all ages.

6. Limit alcohol
This one can be tough especially during the summer months. I know how nice it can be to sit around outside during the summer months enjoying some adult beverages. As I said previously this is an enjoyable part of summer that you should take advantage of. But try to limit how much you drink and pay attention to what you drink.
If you are concerned with your body than you will limit how much beer you drink. Beer is refreshing in the summer but it is filled with empty calories, which can be detrimental to your body. Also, watch out for liquors like whiskey and rum because they tend to have a lot of added sugars. Light liquors such as gin and vodka are probably your safest bet if you plan on drinking often throughout the summer.

7. Get rest
Your body needs rest. Make sure you provide it with plenty of rest. Don’t stay up late all the time partying. Get enough sleep. At the same time don’t work out incessantly. Your body needs time to recuperate and strengthen. Take rest as needed. Find a balance between having a good time, exercising, and resting. Your body will thank you.

What's The Best Way To Train For A Marathon?

Have you ever wanted to run a marathon but just didn't know how to start? Well, so did I... Participating and completing a marathon is a real benchmark for anyone. But how and what do I actually have to train, and how much? As I was scouring the internet I found many articles addressing this question. Take a read and ask yourself if you have what it takes to complete a marathon.

1. Run just enough

"Stay healthy" is the most important piece of marathon training advice, and the most often ignored. It does you no good to train hard, and then get sick or injured. Better to be slightly undertrained, but feeling strong and eager, than to be overtrained. The trick, of course, is finding that fine line between the two.2. Build your training slowly

Increase weekly mileage by just 10 percent per week. Extend long runs by just one mile at a time up to 10 miles, then by two miles at a time if you want. Take recovery weeks as well as recovery days. Here's what eight weeks of marathon training might look like, in terms of miles per week: 20-22-24-20-26-28-30-20.

3. Recover, recover, recover

You don't have to train hard seven days a week. You have to train smart three or four days a week. This was proven in a 1994 study at the University of Northern Iowa, where four-time-a-week runners performed just as well in a marathon as those training six times a week and covering 20 percent more total miles. A similar approach is now endorsed by the Furman FIRST marathon program, where 70 percent of veterans have improved their times on three runs a week.

4. Do your long runs

This is a no-brainer. The newer you are to marathoning, and the slower, the more important your long runs. You simply have to get accustomed to being on your feet for three, four, or more hours. There's no magic length. Most experts recommend stopping at two and a half to three hours; Jeff Galloway advises going farther, but including walk breaks. All systems work, as long as you get to the starting line healthy and strong.

5. Practice your marathon pace

Ann Alyanak, a coach at the University of Dayton, took 10 minutes off her PR at Boston last spring, finishing in 2:38. The key, she believes, was the addition of "progressive marathon-pace" (MP) long runs to her program. Alyanak would do a two-mile warmup, then six miles at marathon pace plus 40 seconds, six more at marathon pace plus 20, and her final six at marathon pace. "I was able to run negative splits in Boston," she says.

6. Extend your tempo-run distance

Tempo runs were born as four-mile efforts, propounded by coaching genius Jack Daniels, Ph.D. Then another genius coach, Joe Vigil, Ph.D., began asking Deena Kastor to hold the tempo pace longer--eventually up to 12 miles. He got Meb Keflezighi to 15. Result? Two Olympic Marathon medals. Gradually extend your tempo runs, slowing by a few seconds per mile from your four-mile pace. "The longer the tempo run workout you can sustain, the greater the dividends down the road," says Vigil.

7. Eat your carbs...

To stay healthy and recover well during marathon training, you need to fuel your body efficiently. First, consume some carbs--gel, sports drink, and so on--during long, hard workouts to keep running strong. Second, eat and/or drink a good helping of carbs as quickly as possible after workouts. This will replenish the glycogen (energy supply) in your depleted leg muscles. Add a little protein for muscle repair.

8. ...and pay attention to iron

None of the Trials qualifiers in Karp's study identified themselves as "vegetarians." Running increases iron loss through sweating and pounding. You don't have to be a meat-eater to run a strong marathon, but you do have to consume enough iron. Cooking in an iron skillet helps, as does consuming iron-rich foods with vitamin C, which increases the body's iron absorption.

9. Sidestep injuries

I recently asked exercise physiologist, author, and two-time U.S. Olympic marathoner (1984, 1988) Peter Pfitzinger what he would do differently if he were 22 years old today. He said that he'd rest and/or cross-train for several days a week at the first hint of a problem. And that he'd include core training in his regimen. "I'm convinced that core stability helps runners maintain good running form and pace late in a race," says Pfitzinger, now the CEO of the New Zealand Academy of Sport North.

10. Taper for two to three weeks

Many runners hate to taper. We are cursed with a sort of sublime obsessiveness--a big help when you're increasing your efforts, but an albatross when you're supposed to be cutting back. A new study from Ball State University showed a particular gain in Type IIa muscle fiber strength--the so-called fast, aerobic muscles that can adapt to improve your performance--after a three-week taper. Of course, as Ryan Hall's experiment shows, you don't have to follow all these principles to run a strong marathon. But the more you cover the basics, the greater your chance of 26.2-mile success.

Sprint off your weight

CARDIO IS THE cornerstone of any good weight-loss plan—, especially intervals, in which you alternate going as fast as possible with brief periods of recovery. To help you make those sprints as effective as possible, we asked Phil Campbell, an interval-training expert and author of Ready, Set, Go! Fitness for his best fat-burning tips.

Warm-up

"You want to take your heart rate up progressively," Campbell says. "Focus on large muscles like the hamstrings and quads. Try ankle circles, knee circles, some light hip stretches—they all get your muscles and ligaments prepared to fire faster."

Time your sprints

"The key is to get totally winded in 30 seconds or less," he says. "If you're on a treadmill [or an exercise bike], start sprinting as the machine speeds up. When it reaches top speed, go all out for 30 seconds. Then slow it down and go nice and easy for 90 seconds to recover." If you're running outside, try to cover about 200'—roughly half a city block—as fast as possible. Walk slowly for 90 seconds to cool down, then repeat your course.

Straighten up

Almost everyone leans forward when they work out on a cardio machine. This lets you use gravity to pull you forward, making the effort a bit easier. "If you stay upright during your sprints," Campbell says, "it keeps the intensity on your muscle the entire time."

Never rush recovery

You get the biggest spike in calories burned when your body is forced to transition from a state of rest to a state of full-on activity, Campbell says. "Even if you feel like you can go all out again after just 30 seconds, you're still better off waiting the extra minute and then pushing yourself even harder."

Go gradually outdoors

"When running outside, start with 50% of your top speed on your first interval. Go up to 60% or 70% on the next and so on." Push your body as hard as you can as you get into the groove of the workout, says Campbell.

Don't count...sprint!

"You should never feel duty-bound to do two intervals today, three the next time you work out, and four the time after that. The overall intensity of the intervals you complete is more important than how many you do in any given workout."

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